Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 31–60 of 182 exercises
Cross-Body Crunch
The Cross-Body Crunch is a dynamic core exercise that combines a crunch with a torso rotation. It primarily targets the abdominal muscles and obliques, enhancing core strength and stability through a cross-body patterning movement.
Crossover Reverse Lunge
Stand with your feet shoulder width apart. This will be your starting position.
Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Crunch - Hands Overhead
The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm. This variation is more challenging than a standard crunch, making it effective for building midsection stability and muscular endurance.
Crunch - Legs On Exercise Ball
The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch. By placing the feet on an unstable surface, it increases the activation demand on the abdominal muscles to maintain body position while performing the flexion movement.
Dancer's Stretch
Sit up on the floor.
Decline Crunch
Secure your legs at the end of the decline bench and lie down.
Decline Oblique Crunch
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Reverse Crunch
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Double Leg Butt Kick
Begin standing with your knees slightly bent.
Dynamic Back Stretch
Stand with your feet shoulder width apart. This will be your starting position.
Dynamic Chest Stretch
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
Elbow Circles
Sit or stand with your feet slightly apart.
Elbows Back
Stand up straight.
Elbow to Knee
Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Flat Bench Leg Pull-In
Lie on an exercise mat or a flat bench with your legs off the end.
Flat Bench Lying Leg Raise
Lie with your back flat on a bench and your legs extended in front of you off the end.
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable.
Flutter Kicks
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
Freehand Jump Squat
Cross your arms over your chest.
Frog Hops
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Frog Sit-Ups
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Front Leg Raises
Stand next to a chair or other support, holding on with one hand.
Glute Kickback
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Groin and Back Stretch
Sit on the floor with your knees bent and feet together.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
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